This is my plan.. I'm trying to build mass right now. I used to work out before but stopped because of laziness. I'm starting out again for the new year. Yes I came up with this plan myself.

Please make suggestions for the spots that have ??? in them. If you think any revisions need to be made, please let me know. Questions? Comments? Please feel free to post.

Day 1-

Chest-
1 set of 10 rep bench press, 2 sets of 4 bench press (high weight)
2 sets of 4 rep incline press
1 set of 4 rep pullovers

Back-
50 Chinups
2 sets of 4 reps bent-over rows
1 set of 10 reps deadlifts 2 sets of 4 reps deadlifts

Abs-

150 crunches (in sets of 50)
150 sit ups (in sets of 50)

Day 2-

Shoulders-

??? (one more shoulder exercise)
1 set of 10 reps Dumbell Lateral Raises
2 sets of 4 reps Dumbell Lateral Raises
2 sets of 4 reps Push Presses (Shoulder presses)

Upper Arms-

1 set of 10 Standing Barbell Curls
2 sets of 4 Standing Barbell Curls
2 sets of 4 Seated Dumbell Curls
1 set of 10 Tricep Curls
2 sets of 4 Tricep Curls
??? ( 1 more tricep exercize)

Forearms-

1 set of 10 Reverse Wrist Curls
2 sets of 4 Reverse Wrist Curls
2 sets of 4 Wrist Curls

Abs-

150 Reverse crunches (in sets of 50)
150 Situps (in sets of 50)

Day 3-

Thighs-

1 set of 10 squats
2 sets of 4 squats
2 sets of 4 Leg Presses
2 sets of 4 Leg Curls

Calves

5 sets of Calf Raises 15 reps each

Lower Back-

1 set of 10 reps Straight Legged Deadlifts
2 sets of 4 reps Strait Legged Deadlifts

*all sets of 10 are warmup sets
**all sets of 4 are using high weights

Well, a couple of things.

First and foremost - if you have been "dormant" for the past couple of months I don't suggest you go for that routine right away. Get into muscle conditioning first ie higher reps, lower weight.

Second, I see that you are trying to do high weigth to rep ratio. If you're going to do that consider doing more sets, when I was "hardcore" I did as much as 8 sets (2-4 reps). The results were very pleasing - your strength increases dramatically and you will build "bulk". I suggest doing at least 5 sets. But before doing any of that, I really suggest doing what I said in the first part of my reply.

Also, think about increasing your warm up reps. Not really nesassary but it is an option. Do high speed 15 rep set, that'll get your blood pumping .

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any suggestion on work out excercises with no equipment at home .. cept maybe 1 or 2 free weights and a lot of floor space.. ? thanx ..

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quote:

Originally posted by dEsidEL any suggestion on work out excercises with no equipment at home .. cept maybe 1 or 2 free weights and a lot of floor space.. ? thanx ..

theres alot of aerobic exercises i know that much but im not the right person to be asking

quote:

Originally posted by OrZonE Well, a couple of things. First and foremost - if you have been "dormant" for the past couple of months I don't suggest you go for that routine right away. Get into muscle conditioning first ie higher reps, lower weight. Second, I see that you are trying to do high weigth to rep ratio. If you're going to do that consider doing more sets,when I was hardcore I did as much as 8 sets (2-4 reps) . The results were very pleasing - your strength increases dramatically and you will build "bulk". I suggest doing at least 5 sets. But before doing any of that, I really suggest doing what I said in the first part of my reply. Also, think about increasing your warm up reps. Not really nesassary but it is an option. Do high speed 15 rep set, that'll get your blood pumping .

i guess i could do more sets but the thing is i really dont have all day to be spending in the gym. i may not do 8 sets, but maybe 5.

and about doing the warmup sets for a while first, how long do you think i should be doing warm up sets for?

quote:

Originally posted by dEsidEL any suggestion on work out excercises with no equipment at home .. cept maybe 1 or 2 free weights and a lot of floor space.. ? thanx ..

Push-ups, crunches. Will do wonders, a nice 6-pack and a well defined chest . Can't do much with free weights on the floor - need a nice bench to lie/sit on.

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Failed at becoming a god...

quote:

Originally posted by The Highroller and about doing the warmup sets for a while first, how long do you think i should be doing warm up sets for?

Warm up is very important. Unfortunately its very easy to overdo and exhaust yourself. This is how I warmed up and how I seen other ppl warming up - Stretching every muscle, and something to get your heart pumping a bit (running, jumping). Then use the first 1-2 sets to warm up as well, gradualy increasing the weight, just don't overdo it! Otherwise you will be too tired to do your usual routine.

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Failed at becoming a god...

yea i know about that, but i mean you said before i get into that routine i should be doing warmups only for a while. how long is a while?

The conditioning part? Well, that just a whole diff. routine. It should be done for couple of weeks at least to prepare your muscles and basically get them into work-out mode.

___________________
Failed at becoming a god...

quote:

Originally posted by dEsidEL any suggestion on work out excercises with no equipment at home .. cept maybe 1 or 2 free weights and a lot of floor space.. ? thanx ..

Try the Pilates stuff...it'll knock you on your ass...

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The grey rain-curtain of this world rolls back, and all change to silver glass...and then you see it...
...white shores...and beyond...the far green country under a swift sunrise."

Jerk off a lot - its great for your abs.

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quote:

Originally posted by dEsidEL any suggestion on work out excercises with no equipment at home .. cept maybe 1 or 2 free weights and a lot of floor space.. ? thanx ..

Make a small investment on purchasing a set or two of dumbbell bar set & a barbell (EZ curl) and some wieght plates. This is excellent for working out w/ or little amount of home space.